More gentle running

12M - double; recovery runs x2
6M am recovery run at ~6.30min/M
6M pm recovery run at ~6.30min/M

Still not feeling 100%, but bashed out a couple of gentle ones to and from work.

New Year's resolution: race harder. And nail 2.20 in the marathon.

Gently back to it

12M - double recovery run
6M am recovery run at ~6.30min/M with pack
6M pm recovery run at ~6.30min/M with pack

I felt much better this morning, so let myself run again. My legs felt funny in the morning especially. A weird combination of low energy / ache and being well rested and full of beans. I found it easy enough to hit a fairly reasonable recovery run pace. Still not 100% well. But should be ok to do something gentle again tomorrow.

More rest for the viruses

Not feeling v well again. Am a bit torn between running and being scared of giving myself some form of running-induced viral heart problem... the immune system is said to be weakened by excessive exercise (which I admit I do partake) and advice, following a spate of sudden cardiac deaths of cross-coutry skiers in the 70s or 80s, is not to train when you're febrile.

Hopefully back to it tomorrow.

Just 8

8M recovery run at 7.15min/M

Hopefully my last treadmill run in a while. There's only so much 24 hour news I can take. I took it super-easy today. I'm slightly anxious I'm on my way down with another virus. Will stick with one run today reassess tomorrow.

Steady running

14M - double; recovery run x2 on treadmill
8M am recovery run at 6.45min/M
6M pm recovery run at 7.00min/M

I took it very easy on my runs today. Legs a bit heavy. And quite prone to coughing my guts out.

Summary of week ending 26/12/2010

Mon 20/12 - Rest
Tue 21/12 - 6M recovery run at 6.15min/M with pack
Wed 22/12 - 21M double; 6M recovery at 7.00 and 15M medium long run at 6.30
Thu 23/12 - 16M double; 6M recovery at 6.30 and 10M general aerobic at 6.15
Fri 24/12 - 20M long run at 6.15min/M
Sat 25/12 - 8M recovery run at 6.00-6.15min/M on treadmill
Sun 26/12 - 18M double; 10M incl 5x1M reps at 5-5.15 and 8M recovery at 7.00

TOTAL - 91M

Some mile repeats on the treadmill

18M - double; mile rep session and recovery run
10M am incl 5x1M at 5.00-5.20min/M with 400m jog recovery
8M pm recovery run at 6.45min/M

A couple more treadmill runs today. Still treacherous outside. I managed a fairly good mile repeat session first up, hitting some decent speeds (which would have scared me on a treadmill last year). I felt fairly energetic after my illish week. My evening run was more sedate and I was coughing a fair amount. But I have no niggles.

Just a Christmas eight on a treadmill

8M - recovery run at 6.00-6.15min/M

Just a gentle one on the treadmill in the hotel up the road today. It's beautiful and sunny and snowy here, but treacherous underfoot. So the treadmill was the wise option. It was great running in shorts and a T-shirt. And I found it much less boring than usual running in the gym. Perhaps it was the excitement of admiring my fine running form in the floor to ceiling mirrors.

An icy 20

20M - long run at ~6.15min/M

My first long one in a while. I feel tip-top this morning. Full of energy. Still, the chilly wind made the beginning of my long run a little unappetising. But my new (Xmas pressie) earphones and 50 Festive Favourites got me going. Some real cheesy classics in amongst. Fairytale of New York. That sort of thing.

I felt stronger as I went. Like usual. Though the fact I felt particularly good on mile 20 may have related to my penchant for Stay Another Day by East 17.

The last 5 miles were ICY, in Brockwell Park. But I managed to stay vertical.

Some steady miles

16M - double; recovery and general aerobic run
6M am recovery run at ~6.30min/M with pack
10M pm general aerobic run at ~6.15min/M with pack

I'm feeling more like I can string a few days together again now. Didn't do too much today - saving myself for a long one tomorrow morning. But I felt more full of running than since before my cold. My quads are a tiny bit stiff from yesterday's 15 miler. Shows how quickly things change with a few days off. No proper niggles though.

Back to it

21M - double; recovery and medium long runs
6M am recovery run at ~7.00min/M
15M pm medium long run at ~6.30min/M

I'm getting back to normal now I think. Though I felt pretty atrocious this morning... probably largely down to lack of sleep (5 hours - an early start pre-clinic). Several coffees and some fruit juice sorted me out.

I was good by the evening and churned out a decent number of slowish miles back from work. Hopefully I'll be able to get stuck in again tomorrow.

Gently back to it

6M recovery run at ~6.15min/M with pack

My planned days off were extended by one thanks to Eurostar delays in Paris. There wasn't much scope for a run in the queue in Gare du Nord.

My cold coincided with my planned rest days fairly well, but I stuck with just one run today because I was feeling pretty ropey this afternoon. Will see how I am tomorrow, but should be over it soon.

Rest!

My rest has started a day early... I had planned a long run today, but am feeling ill. I still nearly went, but thought better of it. I'm now also going to have another two days off (I'm away for the weekend). 80 miles for the week. Hopefully will be better and eager to go on Monday. Will aim for 100 again next week.

Some hill sprints (amongst other miles)

17M - double; speed session incl 11x200m hill rep & longish recovery
5M am speed session incl 11x200m hill reps (jog recovery); ~3M warm up/down
12M pm longish recovery run at ~7.00min/M

A good speed session this morning in the dark. I wore my racing trainers and felt really good as I put my foot down.

My throat is still a bit rattly and I hope it doesn't progress. I was coughing on the way home this evening as I ran. Quite a lot at times. Will see what tomorrow brings. The plan was 20 miles - which would take me to 100 for the week already and let me take the weekend off while not dropping my mileage (I'm off to Paris). But I shouldn't run hard if I have a systemic viral illness. Will see where I am in the morning. 80 miles in 4 days isn't bad (and 118 in the last seven days).

21 slow ones

21M - double; recovery and longish recovery
6M am recovery run at ~6.30min/M
15M pm longish recovery run at ~7.15min/M

A couple of slow ones today. Bit of a tickle in my throat. Hopefully won't turn into anything. Not stiff after yesterday. No niggles.

Another cracking Tuesday

24M - double; recovery & long run incl 6x1K speed session!
6M am recovery run at ~6.30min/M
18M pm long run incl 6x1K (at 3.04-3.06min) with 200m recovery

A great day! And strangely, I feel stronger at the end than the beginning.

My morning run was just a slow pootle round the park. Pre-brekkie. Nothing drastic.

I was a bit unsure before the evening run. Had had Xmas lunch at work including a bit of wine, so didn't feel ideally prepared for a speed sesh. Let alone a long run. Let alone both in one. But I've learnt not to believe how I feel before I start, and I felt great once I was going.

I ran up to the track (4M), then we did six 1 kilometer reps with a 200m jog recovery. I wasn't sure how to pace it - I've not done Ks on the track before. But I managed even splits at 3.04-3.06 (4.54-4.58min/M pace). Not too shabby I guess. Three of the quick boys to chase made it easier.

I then tootled home. First via King Cross and work (4M) cos Danny was heading that way. Then my standard 6M route home. Full of spring by the end of the 18M session. Craving Marmite.

18 recovery miles

18M - double; recovery run x2
6M am recovery run at ~6.30min/M with pack
12M pm recovery run at ~6.30min/M with pack

Two nice gentle ones today. I feel full of running right now and had to hold myself back a bit. Don't want to tire myself out for tomorrow's speed session. No niggles. And more of energy by the end of the 12 mile one than at the beginning.

Summary of week ending 12/12/10

Mon 6/12 - 17M double; 5M recovery and 12M longish recovery
Tue 7/12 - 21M double; 5M recovery and 16M speed incl 12x400m off 45s
Wed 8/12 - 15M medium long at ~7.15
Thu 9/12 - 10M double; 4M speed session incl 10x200m hill; 6M recovery
Fri 10/12 - 10M general aerobic at ~6.15min/M
Sat 11/12 - 10M mile rep session incl 5x1M uphill at ~6.00min/M
Sun 12/12 - 18M long run at 6.40min/M

TOTAL - 101M

A fairly long one in the frosty Northamptonshire hills

18M - long run (with hills) at 6.40min/M

I roused myself and my emotions for a long run this morning after yesterday's fantastic wedding. It was beautifully crisp and frosty. I meandered through all manner of pretty, stonebuilt villages to arrive 18 miles later where I left my car outside the church yesterday. The hills and the slippiness were worst at the beginning and I hit my rhythm at about half distance.

I still felt fresh at the end, but had to stop to fit in my social timetable for the day. I ran the 18 off 200ml of lucozade and no other fuelling. Probably good training. I seem to have good glycogen stores. Nice brekkie and lunch after.

A pre-wedding mile rep session (in the hills)

10M - mile reps with 5x1M uphill at 6.00min/M

A great rep session this (early) morning in the rolling Northamptonshire countryside. 4 cars. 1 horse. 1 runner. 20 cows. That sort of run. I found a particularly inviting mile-long hill for my reps. Hitting 6.00 minute miles was painful. But good. I jog-recovered back to the bottom each time.

My hip is fine. And the rest of me is too. In fact, I've never felt better.

No second run today again. Ben and Georgie's wedding instead! Hope they wear their Team Scott T-shirts.

Just 10

10M - general aerobic at 6.15min/M

Nothing very dramatic today. Which is lucky given how dark it was round Port Meadow at 6.30. There was only one point where I nearly ran into the canal. The lack of light stopped me pushing the pace much (I was planning something a little brisker).

Best man duties now call, so no second run.

Just 10, but with some 200m hill reps

10M - double; speed & recovery
4M am speed session incl 10x200m hill reps with jog recovery
6M pm recovery run at ~6.15min/M with pack

Not too many miles today. But some speed work in the morning. Another little step back towards a more normal programme. I used the hill in Brockwell Park, which is of about the right incline to get your legs into without it being too steep. It felt good. I warmed up and down for a mile to and from the hill. The only real problem was that it was 6.30am and DARK.

This evening I just meandered home gently. My legs were full of running.

A gentle 15

Still cold!

15M - medium long run at ~7.15min/M

A longish slow one today. And no second run. A recovery day of sorts. Legs feel surprisingly good after yesterday's track session. I'm aiming for some 200m hill reps tomorrow, so definitely good to recharge the batteries. I tootled slowly along the South Bank, around Westminster, then Battersea and to Brixton to rack up the 15 miles. Listening to more A History of The World in 100 Objects podcasts and a bit of Saturday Live.

Spotted Michael Crick (Newsnight Political Correspondent) on my way through Westminster.

A great day with speed

Fantastic view over the city from Primrose Hill on my way South this evening.

21M - double; recovery and speed / medium long session
5M am recovery run at ~6.45min/M
16M pm speed session incl 12x400m (@69s off 40s rest) with 13 recovery miles

A great day. My first track session in an age - 6 or more weeks I think. I had a gentle spin around the park first thing. A bit dark and cold. I felt pretty flat all day. But that was misleading. My evening session felt crazily good!

I tootled up to the track from work (4M) and arrived in perfect time for a few strides before the session. Earlier would have involved getting distinctly chilly. We did 12 x 400m with 40 second rest between them. Glenn and Shaun were out and set a good even pace, finishing a second or so ahead of me on each rep. I kept it bang on even through the 12 400m reps (i.e. 3M) at 68-69s per rep. I was having to push very hard to keep it by the end. But my legs felt bouncy and had more speed in them than I thought they would. No trouble from the hip.

I finished the day off with a gentle cruise down to Vauxhall (9M). I was trying to go super slow (8min/M) but felt fantastic. I was probably going too fast. And I had to persuade myself to stop at Vauxhall so that the run wasn't overlong. It was 16M as it was.

Plenty of recovery miles

17M - double; recovery and longish recovery
5M am recovery run at ~6.30min/M
12M pm longish recovery run at ~7.00min/M

I had a longer 'recovery' day today, but run at slower speed than usual. I felt pretty good. Slightly tight generally after yesterdays long one - a product of having done it at greater speed than for some time I guess. But I wouldn't say I was even stiff, so it was pretty minor. Just enough to make me crave more restorative red meat.

I went super-slow this evening and listened to A History of the World in 100 Objects as I dawdled. It was nice. A change is as good as a holiday, as they say.

Summary of week ending 5/12/10

Mon 29/11 - 14M triple; recovery runs x3 6M, 4M, 4M 6.15-6.30
Tue 30/11 - 17M double; 5M recovery & 12M speed (incl 10x600m off 45s)
Wed 1/12 - 12M double; 6M recovery runs x2 at 6.30 and 6.15
Thu 2/12 - 14M double; 6M recovery & 8M fast(ish) and slow
Fri 3/12 - 18M double; 12M general aerobic & 6M recovery both ~6.15
Sat 4/12 - 10M double; 5M recovery runs x2 at 6.30-6.15
Sun 5/12 - 18M long run at 6.10min/M (gradually speeding up)

TOTAL - 103M

A good (faster) long run

18M - long run at 6.10min/M (gradually speeding up)

This was my first 'faster' long run in a while. I didn't run it hard, hard but kept a bit speedier than for some time and pushed the last 5 or so miles up a little. I started at 6.30ish pace and gradually built. The last five were probably a little under 6.00 pace. I felt great. No tiredness at all actually. And all on only a glass of Ribenna and a mid-run glug of Lucozade!

I felt the tightness in my right thigh (the opposite side to the hip problem I had) early on, but it was v minor and loosened off quickly. No other niggles.

Recovery

10M - double; recovery run x2
5M am recovery run at ~6.15min/M with pack
5M pm recovery run at ~6.00min/M

Just a recovery day in the end today - I decided against the race mainly in logistical grounds. I had a fair amount else on. It was probably good. Though I felt full of running. Probably down to the lack of snow and, in the case of my evening run, lack of pack. I felt light and springy!

Looking forward to a long one tomorrow morning. Maybe with the club. Maybe on my own. We'll see how things pan out. Have to be in Gerrards Cross for 1, which will be a major determining factor. Life eh? Very disruptive of the finer things the universe creates like distance running.

18 on ice

18M - double; general aerobic and recovery
12M am general aerobic at ~6.30min with pack (on ice)
6M pm recovery run at ~6.30min with pack (on ice)

I took it fairly steady today speed-wise. The snow is in a treacherous icerinkish state in places. But I avoided any incidents (or near misses) and got in a few good miles. It was pretty chilly this morning and I'm looking forward to the thaw whenever it comes.

Might race (cross-country) tomorrow. Will see what the conditions are.

14 in more snow

14M - double; recover run and fast(ish) & slow(ish)
6M am at 6.30min/M in 3ins snow
8M pm fast(ish) & slow(ish) on ice!

A couple of snow-related runs! My morning jaunt was cool in every way, but mainly in a vast expanses of fresh, untouched snow for me to leave 3ins-deep footprints in kind of way.

It was a bit more on the icerink end of the spectrum by evening time on the South Bank, which limited my ability to manage much in the way of speed on my fast miles. But I felt quite tired, so maybe that was good.

Just 12 gentle miles in the snow

12M - double; recovery run x2
6M am at ~6.30min/M (in the snow!)
6M pm at ~6.15min/M with pack

Just some gentle running this morning. It was stunning in Brockwell Park first up in the snow. Great fun making fresh footprints. And the snow had lifted, so I could see the bright lights of the city from the hill. My evening run was a chillier and less exhilarating affair. Fuelled by a post-work beer.

My legs feel pretty fine after yesterday. A bit generally damaged. But no complaints from my hip. Encouraging.